floFOCUS

FloLIFT

front squat-5×2: @90-95%

EMOM (16-MIN)

MIN 1 – 3 : @ 70%

1 LIFTOFF + PULL + 1 HANG SQUAT CLEAN + 2 FRONT SQUAT

MIN 4 -6 : @ 75%

1 LIFTOFF (ABOVE KNEE) + 1 HANG SQUAT CLEAN (FROM LIFTOFF) + 1 FRONT SQUAT

MIN 7 – 9 : @ 80%

2 CLEAN PULL + 1 SQUAT CLEAN

MIN 10-13 @ 85%+

1 SQUAT CLEAN

MIN 14 – 15

3 CLEAN PULLS +10LBS FROM LAST PART

Total Body Balance

25-min

4 sets:

• 2 total kb farmers carry (1 front rack+1 oh)
• 10 s/l kb squat (off bench or box)
• 8 each kb clean & jerk
• 6 each kb s/l deadlift

optional cash-out: 2-4 rounds

• 15 sit ups
• 12 total db russian twist
• 9 anchored leg lifts

14-min amrap

• 15/12 cal bike/ski
• 12 total plate oh lunges
• 9 plate ground to oh

Push/Pull

2-3 sets : kipping workshop (15-min)

• tabata: hollow body+superman
• 10 scap pull ups
• 10 kipping on pull up bar
• attempt 5-10 banded kipping pull ups
• attempt kipping pull ups

for time: (25-min)

800m run

10 rounds

• 5 pull ups
• 10 push ups
• 15 air squats

800m run

Partner Chipper

4 rounds w/partner (40-min)

• 800m run
• 60 kb swings
• 40 burpees over bar

Rd 1 alternate 200
Rd 2 800 together
Rd 3 alternate 200
Rd 4 800 together

Upper

5 sets: @75-80% of 3rm

• 3 push press + 2 push jerk

for time: (18-min)

4 rounds

• 40 doubles
• 12 total alt. db hang clean & jerk
• 15 t2b
• 20 slam balls

floLEVELs:

• level 1 (30/20)
• level 2 (40/30)
• level 3 (50/35)

optional cash-out

2-4 rounds

• 8 palms to elbow
• 10 v-up in&out
• 12 v-up up&over

HYROX (Partner or Solo)

3 rounds

• 40 wall balls
• 30 cal ski
• 20 burpee box jumps
• 4 sled pushes
• 30 cal row
• 800m run (together)

Cash-Out: 100 Sandbag Walking Lunges

*chip away at reps w/ Partner